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Ma Dumbbell Akhala Patsogolo Patsogolo Kukweza

Umakhi woMsebenzi

Inhloko yeziNdawoMibampo
IdivayisiMigergo
Imimiselo eqhaphoDeltoid Anterior, Deltoid Lateral
Amashwa eqhaphoBiceps Brachii, Pectoralis Major Clavicular Head, Serratus Anterior
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Ukuxhumana kwe Ma Dumbbell Akhala Patsogolo Patsogolo Kukweza

The Dumbbell Seated Lateral to Front Raise ndi masewera olimbitsa thupi apamwamba omwe amayang'ana kwambiri mapewa, makamaka ma deltoids, komanso akugwira minofu yakumbuyo ndi yamkono. Kulimbitsa thupi kosunthika kumeneku ndikwabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa kumatha kusinthidwa malinga ndi mphamvu zamunthu payekhapayekha. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti apititse patsogolo mphamvu za mapewa, kupititsa patsogolo matanthauzo a minofu yam'mwamba, ndi kulimbikitsa kupirira kwathunthu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Ma Dumbbell Akhala Patsogolo Patsogolo Kukweza

  • Mikono yanu yopindika pang'ono m'zigongono, kwezani ma dumbbells kumbali yanu ndikukwera mpaka pamapewa moyenda mosalala komanso mowongolera.
  • Ma dumbbells akafika kutalika kwa mapewa, tembenuzani manja anu kuti manja anu ayang'ane wina ndi mzake ndikubweretsa ma dumbbells kutsogolo kwa thupi lanu.
  • Imani pang'ono pamene ma dumbbells ali patsogolo panu, kenaka sinthani kayendetsedwe kake ndikusuntha ma dumbbells m'mbali ndikuwatsitsa kumalo oyambira.
  • Bwerezani izi kuti mubwereze nambala yomwe mukufuna kubwereza, kuonetsetsa kuti mukukhala bwino ndikuwongolera ma dumbbells panthawi yonseyi.

Izinto zokwenza Ma Dumbbell Akhala Patsogolo Patsogolo Kukweza

  • Mayendedwe Oyendetsedwa: Pewani kusuntha ma dumbbell kapena kugwiritsa ntchito mphamvu kuti mukweze. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi. M'malo mwake, muyenera kukweza ndi kutsitsa zolemerazo pang'onopang'ono, molamulirika, poyang'ana kugunda kwa minofu ndi kumasuka.
  • Kulemera Koyenera: Sankhani kulemera komwe kumakulolani kuchita masewera olimbitsa thupi ndi mawonekedwe oyenera. Ngati kulemera kuli kolemera kwambiri, mungavutike kuti mukhalebe olamulira, zomwe zingayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. Kumbali ina, ngati kulemera kuli kopepuka kwambiri, simungakhale mukutsutsa minofu yanu mokwanira kuti muwone bwino.
  • Range of Motion: Onetsetsani kuti mwakweza ma dumbbells pamapewa

Ma Dumbbell Akhala Patsogolo Patsogolo Kukweza Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Ma Dumbbell Akhala Patsogolo Patsogolo Kukweza?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell Seated Lateral to Front Raise. Komabe, ndikofunikira kuti muyambe ndi masikelo opepuka kuti musavulale komanso kuti muwonetsetse mawonekedwe oyenera. Ndibwino kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti akutsogolereni pazochitikazo kuti atsimikizire kuti mukuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuyamba pang'onopang'ono ndipo pang'onopang'ono awonjezere mphamvu pamene mphamvu zawo ndi kupirira zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Ma Dumbbell Akhala Patsogolo Patsogolo Kukweza?

  • Dumbbell Yamkono Umodzi Wakhala Patsogolo Kukweza Kutsogolo: Kusinthaku kumayang'ana mkono umodzi panthawi, kukulolani kuti muyang'ane mbali iliyonse payekhapayekha ndikutha kuzindikira ndikuwongolera kusalingana kulikonse.
  • Intline Bench Lateral to Front Kukweza: Kuchita masewera olimbitsa thupi pa benchi yoyenda kumasintha mbali ya kayendetsedwe kake, komwe kumatha kulunjika minofu mosiyana.
  • Ma Dumbbell Akukhala Patsogolo Kutsogolo Kwezani ndi Kuzungulira: Kuwonjeza kuzungulira pamwamba pa kayendetsedweko kungathandize kugwirizanitsa minofu ya rotator cuff.
  • Ma Dumbbell Akukhala Patsogolo Patsogolo Kukweza ndi Magulu Otsutsa: Kuonjezera magulu otsutsa pamasewero olimbitsa thupi kungapangitse kusokonezeka panthawi yonseyi, ndikupangitsa kuti masewerawa akhale ovuta kwambiri.

Izinto zokufunda ezishisa ezivumelekile Ma Dumbbell Akhala Patsogolo Patsogolo Kukweza?

  • Mzere Wowongoka Wa Barbell: Kuchita masewera olimbitsa thupi kumakwaniritsa Dumbbell Seated Lateral to Front Kukweza poyang'ana magulu omwewo a minofu, kuphatikizapo deltoids ndi trapezius, koma kuchokera kumbali ina, zomwe zingathandize kupititsa patsogolo kuyenda kwa mapewa ndi kusinthasintha.
  • Dumbbell Shrugs: Izi zimathandizira Dumbbell Seated Lateral to Front Kwezani poyang'ana minofu yam'mwamba ya trapezius, yomwe ndi minofu yachiwiri yomwe imagwira ntchito mu Seated Lateral to Front Kukweza, motero kuonetsetsa kuti mapewa azilimbitsa thupi mokwanira.

Amaxabiso angamahlekwane kanye Ma Dumbbell Akhala Patsogolo Patsogolo Kukweza

  • Kulimbitsa Mapewa a Dumbbell
  • Atakhala Patsogolo mpaka Patsogolo Kwezani Zolimbitsa Thupi
  • Kulimbitsa Mapewa ndi Dumbbell
  • Dumbbell Front Raise Workout
  • Kulimbitsa Mapewa a Dumbbell
  • Lateral to Front Dumbbell Kwezani
  • Mapewa a Toning Dumbbell Zochita
  • Seat Lateral Raise Workout
  • Masewera olimbitsa thupi a Dumbbell kwa Minofu Yamapewa
  • Kulimbitsa Mapewa Kutsogolo ndi Dumbbell